In week two, you add one
rep per exercise so instead of performing 2 / 2/2 / 2 / 2/2 reps of the squat, you would perform 3 / 2/2 / 2 / 2/2 / and 7 / 6/6 in the deadlift.
Like anything else, you have to start a bit lower, having low weight and high reps, meaning that you should do anywhere from six to twelve
reps per exercise so you can get your form down.
Not exact matches
However, from my own experience the most effective method is a pyramid system were you do 10 repetitions of 10
exercise for the first circuit then do 9 repetitions for the second and then 8
reps and
so on until you get down to only 1
rep per exercise.
So if you're focusing on increasing your arm size, experiment with higher
reps (25 - 35
reps per set) for your biceps
exercises and lower
reps (8 - 12 or even fewer
reps) with heavier weight for your triceps
exercises.
So now I do a total of 100
reps for each
exercise and 3
exercises per upper body part... and the pump is unreal and I feel like I'm getting 10,000 times more out of doing it this way than the old school method I used to do.
Now, I've tweaked it a little,
so I'm doing a 25 - 45
rep, one set to failure
per body part routine of 8
exercises, twice
per week.
So I do 3 sets of 5
reps for 3 different
exercises per muscle group.
Many guys spend
so much effort trying to find that magical combination of
exercises, sets,
reps and / or weekly routine splits, while completely ignoring their calorie intake and falling short of a surplus each day (or at least, many times
per week).
Lift heavy enough
so that you can't easily exceed 15
reps per exercise.